Comparing Nutrients in 7 ounces Cooked Oats with Salt VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	4.86% 141kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	121% 158g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	45.5% 33g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9% 5.04g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	313% 4.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	567% 2268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.3% 1.8mg	1064% 85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, MALT-O-MEAL, chocolate, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Oats with Salt versus 7 oz of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 16.4 times more Vitamin B1, 70 times more Vitamin B2, 90.3 times more Vitamin B3, 1.3 times more Vitamin B5, 410 times more Vitamin B6, 190.5 times more Vitamin B9 and 25.9 times more Vitamin E than Boiled Regular Oats with salt.
• 7 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Cooked Oats with Salt have 7.1 times more Sodium and 12.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 41.7 times more Calcium, 47.6 times more Iron, 1.6 times more Phosphorus and 3.5 times more Potassium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, MALT-O-MEAL, chocolate, dry contain similar levels of Copper, Magnesium and Zinc per seven ounces.
• 7 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 5.1 times more Energy, 6.6 times more Carbohydrate, 61.6 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Boiled Regular Oats with salt.